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JUNE 2016


06/30/2016

JULY 4TH WEEKEND SCHEDULE

FRIDAY (1ST): NORMAL SCHEDULE SATURDAY (2ND): 8-10AM OPEN GYM SUNDAY (3RD): CLOSED MONDAY (4TH): 8-11AM OPEN GYM

Posted on 06/30/2016 at 09:31 PM | Permalink | Comments (0)

MIDDLE OF THE POOL

CFS WOD - FRIDAY 1JUL2016

*ATHLETE'S CHOICE (CHOOSE EITHER "STRENGTH" OR "CONDITIONING METCON")

STRENGTH: 24:00 ALTERNATING EMOM 0:00 = 5 TOUCH-N-GO POWER SNATCHES (@ 60% SNATCH) 1:00 = 7 OVERHEAD SQUATS (@ 70% SNATCH)

CONDITIONING METCON: 90 BOX JUMPS (24"/20") 60 TOES-2-BAR 30 HANDSTAND PUSH UPS *PARTITION AS NEEDED **15:00 TIME CAP

Posted on 06/30/2016 at 09:19 PM | Permalink | Comments (0)

06/29/2016

GORDHEAD

CFS WOD - THURSDAY 30JUN2016

OLY: CLEAN & JERK (WEEK 4) 12:00 EMOM CLEAN & JERK LADDER BEGIN AT 60% AND INCREASE LOAD EACH REP

METCON: 10-8-6-4-2 CLEAN & JERK (155#/105#) 200M RUN AFTER EACH SET *12:00 TIME CAP

Posted on 06/29/2016 at 09:16 PM | Permalink | Comments (0)

06/28/2016

DUKE SOMERSET

CFS WOD - WEDNESDAY 29JUN2016

SKILL: MIDLINE (WEEK 5) 14:00 ALTERNATING EMOM 15 BARBELL BENCH SIT UPS OR GHD SIT UPS :20 STATIC HOLD (ATHLETE'S CHOICE OF THE HOLDS BELOW) HANGING KNEE-UPS HANGING L-SITS RING L-SITS PARALLETTE L-SITS

METCON: BUY IN: 3:00 MAX CALORIE ROW

150' OVERHEAD WALKING LUNGE (25#/15# PLATE) 50 RING DIPS 30 KNEES-2-ELBOWS 50 WALL BALLS (20#/14#) *18:00 TIME CAP **IF TIME CAPPED, SCORE TOTAL REPS ***IF COMPLETED, SCORE = TIME - CALORIES (1 SECOND PER CALORIE)

Posted on 06/28/2016 at 08:38 PM | Permalink | Comments (0)

06/27/2016

800MG

CFS WOD - TUESDAY 28JUN2016

STRENGTH: BACK SQUAT (TEST) 20:00 TO FIND 1RM

METCON: (COMPARE TO CFS WORKOUT "FRANK LUCAS") 7 BACK SQUATS (165#/115#) 14 PULL UPS 21 DOUBLE UNDERS X5 *BAR COMES FROM THE GROUND **15:00 TIME CAP

Posted on 06/27/2016 at 10:17 PM | Permalink | Comments (0)

06/26/2016

CARBONATED WATER

CFS WOD - MONDAY 27JUN2016

OLY: SNATCH (TEST) 15:00 TO FIND 1RM

METCON: 4:00 AMRAP 9 KETTLEBELL SWINGS (55#/35#0 9 BURPEES

5:00 AMRAP 15 KETTLEBELL SWINGS 15 PUSH UPS

6:00 AMRAP 21 KETTLEBELL SWINGS 21 PUSH PRESS (45#/35#) *15:00 RUNNING CLOCK **IF 1ST OR 2ND AMRAP ENDS MID-ROUND, STOP AND BEGIN NEW REP SCHEME

Posted on 06/26/2016 at 03:56 PM | Permalink | Comments (0)

06/23/2016

CYPRESS HILL

CFS WOD - FRIDAY 24JUN2016

*ATHLETE'S CHOICE (CHOOSE EITHER "STRENGTH" OR "CONDITIONING METCON")

STRENGTH: 30:00 ALTERNATING EMOM 0:00 - 6 FRONT SQUATS 1:00 - 4 PUSH PRESS 2:00 - 2 THRUSTERS *USE 55% OF FRONT SQUAT FOR ALL 3 MOVEMENTS **SCALE AS NEEDED USING SAME LOAD/BAR ***INCREASE LOAD FROM LAST WEEK IF ABLE

CONDITIONING METCON: "JT" (COMPARE TO CFS WORKOUT "CAPTAIN TONY") 21-15-9 HANDSTAND PUSH UPS RING DIPS PUSH UPS *15:00 TIME CAP

Posted on 06/23/2016 at 08:10 PM | Permalink | Comments (0)

06/22/2016

LIME IN THE COCONUT

CFS WOD - THURSDAY 23JUN2016

OLY: CLEAN & JERK 12:00 EMOM CLEAN & JERK LADDER BEGIN AT 60% AND INCREASE LOAD EACH REP

METCON: 10 DEADLIFTS (135#/95#) 10 WALL BALLS (20#/14#) X10 *16:00 TIME CAP

Posted on 06/22/2016 at 09:07 PM | Permalink | Comments (0)

06/21/2016

MAJOR ISSUE

CFS WOD - WEDNESDAY 22JUN2016

SKILL: MIDLINE 14:00 ALTERNATING EMOM 13 BARBELL BENCH SIT UPS OR GHD SIT UPS :18 STATIC HOLD (ATHLETE'S CHOICE OF THE HOLDS BELOW) HANGING KNEE-UPS HANGING L-SITS RING L-SITS PARALLETTE L-SITS

METCON: "NICOLE" 20:00 AMRAP 400M RUN MAX REP UNBROKEN PULL UPS *PULL UP ARE UNBROKEN. ONCE A SET IS BROKEN (ATHLETE COMES OFF THE BAR), A NEW ROUND MUST BE STARTED WITH A 400M RUN. SCORE TOTAL PULL UP REPS COMPLETED.

Posted on 06/21/2016 at 10:15 PM | Permalink | Comments (0)

06/20/2016

ANDY'S HORNY HORSE

CFS WOD - TUESDAY 21JUN2016

STRENGTH: BACK SQUAT (WEEK 6) 4 BACK SQUATS @ 80% EVERY 2:00 X7

METCON: 21 THRUSTERS (95#/65#) 42 DOUBLE UNDERS 15 THRUSTERS 30 DOUBLE UNDERS 9 THRUSTERS 18 DOUBLE UNDERS *8:00 TIME CAP

06/19/2016

GAME 7

CFS WOD - MONDAY 20JUN2016

OLY: SNATCH POSITION SNATCH WORK (FROM KNEE OR ABOVE) USING THE HANG POSITION/PLATES/BLOCKS 1 POSITION SNATCH @ 90% EMOM X6

1 SNATCH (FULL) @ 90% EMOM X6

METCON: 12:00 AMRAP 8 HANG POWER SNATCHES (75#/55#) 5 BURPEES 8 TOES-2-BAR 5 BURPEES

Posted on 06/19/2016 at 09:55 AM | Permalink | Comments (0)

06/16/2016

HELL NO

CFS WOD - FRIDAY 17JUN2016

*ATHLETE'S CHOICE (CHOOSE EITHER "STRENGTH" OR "CONDITIONING METCON")

STRENGTH: 30:00 ALTERNATING EMOM 0:00 - 6 FRONT SQUATS 1:00 - 4 PUSH PRESS 2:00 - 2 THRUSTERS *USE 55% OF FRONT SQUAT FOR ALL 3 MOVEMENTS **SCALE AS NEEDED USING SAME LOAD/BAR ***INCREASE LOAD FROM LAST WEEK IF ABLE

CONDITIONING METCON: M=1000M / F=900M ROW 50 BOX JUMP OVERS (24"/20") 30 TOES-2-BAR 50 HAND RELEASE PUSH UPS *14:00 TIME CAP

Posted on 06/16/2016 at 06:27 PM | Permalink | Comments (0)

06/15/2016

METRO LYRICS

CFS WOD - THURSDAY 16JUN2016

OLY: CLEAN & JERK 12:00 EMOM CLEAN & JERK LADDER BEGIN AT 55% AND INCREASE 5% EACH REP

METCON: 7:00 AMRAP 7 BACK SQUATS (135#/95# -FROM GROUND) 7 CHEST-2-BAR PULL UPS 7 BURPEES

Posted on 06/15/2016 at 09:21 PM | Permalink | Comments (0)

06/14/2016

CYBER CRIME

CFS WOD - WEDNESDAY 15JUN2016

SKILL: MIDLINE 14:00 ALTERNATING EMOM 10 BARBELL BENCH SIT UPS OR GHD SIT UPS :15 STATIC HOLD (ATHLETE'S CHOICE OF THE HOLDS BELOW) HANGING KNEE-UPS HANGING L-SITS RING L-SITS PARALLETTE L-SITS

METCON: 24 KETTLEBELL SWINGS (70#/55#) 400M RUN 12 HANDSTAND PUSH UPS X3 *15:00 TIME CAP

Posted on 06/14/2016 at 10:52 PM | Permalink | Comments (0)

06/13/2016

FLAGRANT FOUL

CFS WOD - TUESDAY 14JUN2016

STRENGTH: BACK SQUAT (WEEK 5) 4 BACK SQUATS @ 80% EVERY 2:00 X7

METCON: 30-20-10 SUMO DEADLIFT HIGH PULLS (95#/65#) 45-30-15 WALL BALLS (20#/14#) *12:00 TIME CAP

Posted on 06/13/2016 at 09:26 PM | Permalink | Comments (0)

CORNISH REX

CFS WOD - MONDAY 13JUN2016

OLY: SNATCH POSITION SNATCH WORK (FROM KNEE OR ABOVE) USING THE HANG POSITION/PLATES/BLOCKS 1 POSITION SNATCH @ 85% EMOM X7

2 SNATCHES (FULL) @ 85% EVERY 1:30 X5

METCON: 10-9-8-7-6-5-4-3-2-1 OVERHEAD SQUATS (115#/80#) 20 DOUBLE UNDERS BETWEEN EACH SET *12:00 TIME CAP

Posted on 06/13/2016 at 09:36 AM | Permalink | Comments (0)

06/09/2016

BOLD FLAVOR

CFS WOD - FRIDAY 10JUN2016

*ATHLETE'S CHOICE (CHOOSE EITHER "STRENGTH" OR "CONDITIONING METCON")

STRENGTH: 30:00 ALTERNATING EMOM 0:00 - 6 FRONT SQUATS 1:00 - 4 PUSH PRESS 2:00 - 2 THRUSTERS *USE 55% OF FRONT SQUAT FOR ALL 3 MOVEMENTS **SCALE AS NEEDED USING SAME LOAD/BAR ***INCREASE LOAD FROM LAST WEEK IF ABLE

CONDITIONING METCON: 10 TOES-2-BAR 40 DOUBLE UNDERS 10 BURPEES X3 *12:00 TIME CAP

Posted on 06/09/2016 at 08:58 PM | Permalink | Comments (0)

06/08/2016

SAM ADAMS SUMMER ALE

CFS WOD - THURSDAY 9JUN2016

OLY: CLEAN & JERK 12:00 EMOM CLEAN & JERK LADDER BEGIN AT 55% AND INCREASE 5% EACH REP

METCON: 3:00 AMRAP 8 POWER CLEANS (95#/65#) 4 HANDSTAND PUSH UPS

1:00 REST

3:00 AMRAP 8 SHOULDER-2-OVERHEAD (95#/65#) 4 PULL UPS

Posted on 06/08/2016 at 09:43 PM | Permalink | Comments (0)

INDOC WEEKEND SCHEDULE

JUNE INDOC WEEKEND (JUNE 11/12) SCHEDULE

SATURDAY INDOC CLASS 8-10AM TRASH PICK-UP 10-11AM OPEN GYM 11AM-NOON

SUNDAY INDOC CLASS 2-4PM

Posted on 06/08/2016 at 09:23 AM | Permalink | Comments (0)

06/07/2016

PAR 5

CFS WOD - WEDNESDAY 8JUN2016

SKILL: MIDLINE 14:00 ALTERNATING EMOM 6 BARBELL BENCH SIT UPS OR GHD SIT UPS :10 STATIC HOLD (ATHLETE'S CHOICE OF THE HOLDS BELOW) HANGING KNEE-UPS HANGING L-SITS RING L-SITS PARALLETTE L-SITS

METCON: 500M ROW 400M RUN 3 BUTCHER PUSH (135#/95#) *10:00 TIME CAP

06/06/2016

WATER SLIDE CHEATER

CFS WOD - TUESDAY 7JUN2016

STRENGTH: BACK SQUAT (WEEK 4 - REPEAT WEEK 3) 6 BACK SQUATS @ 70% EVERY 2:30 X5

METCON: 21-15-9 THRUSTERS (95#/65#0 RING DIPS *10:00 TIME CAP

Posted on 06/06/2016 at 10:43 PM | Permalink | Comments (0)

06/05/2016

EARN YOUR SALT

CFS WOD - MONDAY 6JUN2016

OLY: SNATCH POSITION SNATCH WORK (FROM KNEE OR ABOVE) USING THE HANG POSITION/PLATES/BLOCKS 2 POSITION SNATCHES @ 75% EMOM X7

2 SNATCHES (FULL) @ 75% EMOM X7

METCON: "RANDY" (COMPARE TO CFS WORKOUT "PLOW HORSE") 75 POWER SNATCHES (75#/55#) *10:00 TIME CAP

Posted on 06/05/2016 at 06:50 PM | Permalink | Comments (0)

06/02/2016

BEES DON'T KNOW IT

CFS WOD - FRIDAY 3JUN2016

*ATHLETE'S CHOICE (CHOOSE EITHER "STRENGTH" OR "CONDITIONING METCON")

STRENGTH: 30:00 ALTERNATING EMOM 0:00 - 6 FRONT SQUATS 1:00 - 4 PUSH PRESS 2:00 - 2 THRUSTERS *USE 55% OF FRONT SQUAT FOR ALL 3 MOVEMENTS **SCALE AS NEEDED USING SAME LOAD/BAR ***INCREASE LOAD FROM LAST WEEK IF ABLE

CONDITIONING METCON: 1000M ROW 100 PUSH UPS 750M ROW 75 PUSH UPS 500M ROW 50 PUSH UPS *30:00 TIME CAP

Posted on 06/02/2016 at 03:38 PM | Permalink | Comments (0)

06/01/2016

NOMAR

CFS WOD - THURSDAY 2JUN2016

OLY: CLEAN (DE-LOAD WEEK) 3 CLEANS @ 55% EMOM FOR 10:00

METCON: 40 DOUBLE UNDERS 9 POWER CLEANS (185#/125#) 30 DOUBLE UNDERS 6 SQUAT CLEANS 20 DOUBLE UNDERS 3 CLEAN & JERKS 30 DOULE UNDERS 6 SQUAT CLEANS 40 DOUBLE UNDERS 9 POWER CLEANS *15:00 TIME CAP


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